Johnny FD's Evening Routine

"I put away my computer and smartphone everyday before the sun goes down and don't stare at screens after dark."

Johnny FD

Johnny FD is a location independent entrepreneur who began traveling the world since 2008 working as a scuba instructor, fighting professionally in the sport of Muay Thai Kickboxing, and has been featured on Business Insider,, England's Top i100 List, and even written about in the Danish magazine Information Denmark. Johnny has written two books, 12 Weeks in Thailand: The Good Life on the Cheap and Life Changes Quick: Simple Tips to Getting Rich, Fit, and Even Find Love. He is also the host of the Travel Like a Boss Podcast, and the founder of the Digital Nomad Superconference, the Nomad Summit.

What is your evening routine?

I put away my computer and smartphone everyday before the sun goes down and don't stare at screens after dark. Reading: When I read I use the basic $79 kindle instead of a tablet with a bright screen. TV/Movies: I sometimes watch movies or tv series at night but do it on a proper TV while sitting far enough away on the couch instead of on a laptop. Phone Use: I never stare into my iPhone at night and if I have to use it for any reason, I use the super dim shortcut which I've set when I triple tap my home button. I also switch my phone to airplane mode before going to bed. Caffeine: I consume zero caffeine after 4pm and will have ginger or Rooibos tea at night. Supplements: The only supplement I take at night is ZMA which naturally helps with sleep, muscle recovery and boosts testosterone. Zero Light: I black out all light and put stickers over all LED indicators on my air conditioning and electronics at night. I close my curtains but don't worry about having blackouts as I like having a bit of sun wake me up in the morning. Alarm: I set my alarm for exactly 9 hours from when I start going to bed, that way I always get at least 8 hours of actual deep sleep. I usually aim to get to bed between 10:30-11pm. Floss: I used to be terrible at flossing, but a few years ago I made the mental decision to make it a priority and have never missed a single night since. Prayer: I don't believe in organized religion but I pray every night. I say hello to my deceased grandparents, thank God for keeping everyone I love safe and healthy, pray for individual people are either sick, injured or otherwise going through something physically or mentally difficult, then individually think of everyone in my life who I love and care for. Sex or Meditation: The best way to relax into sleep if my mind isn't settled yet is to either meditate or have sex. I use the Calm app on my iPhone which I highly recommend.

How long have you kept it for?

2 years.

Has it changed? If so, how?

Everytime I fall off course, I just make it a priority to get back on. Also iOS 9 with the new iPhone has Nightshift mode which I've enabled and love.

What does your last meal of the day look like?


What time do you usually go to sleep?


What temperature do you usually sleep in?


What time do you usually wake up?


Do you do something to make your morning easier? If so, what?

T Get Straight Up: I never hit the snooze button. Once I'm up, I just get up. Hitting the snooze button only makes you more tired. Sunshine is Key: The very first thing I do in the morning is turn on all of the lights and open the curtains. If I have a balcony I'll stand outside in the sun, if not, I'll open the window and stare outside for a few minutes before I brush my teeth. Water and Salt: I drink a glass of water, with a spoon full of pink himalayan sea salt every morning as it helps combat adrenal fatigue, adds minerals, and hydrates you. Vitamin D: The only supplement I take in the morning is a few drops of liquid vitamin D. I get more sun than 99% of people I know and was still low in vit d. Get tested if you're unsure. *Also if you're feeling under the weather, take a mega dose of vitamin D as it helps boost your immune system. Stretch: I do a very light stretch first thing in the morning to get my joints moving. I usually do one slow air squat all the way down to get my hip muscles engaged, and twenty slow backstrokes in the air to loose up my hunched forward shoulders from working on the computer too much. Walk: I walk to the office which is only 5 minutes away but really allows me to wake up and start the day right. I purposely live within walking distance to where I work everyday instead of commuting, so if you don't, move or get a new place to work. Breakfast: I have Bulletproof coffee with local beans, grass-fed butter and MCT oil Monday - Friday which I make at the coworking space wherever I am, and on weekends I have bacon, eggs, and avocado.

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